{"id":193,"date":"2021-11-15T11:55:00","date_gmt":"2021-11-15T11:55:00","guid":{"rendered":"https:\/\/neshio.de\/?p=193"},"modified":"2021-11-16T14:35:14","modified_gmt":"2021-11-16T14:35:14","slug":"wie-viel-protein-am-tag","status":"publish","type":"post","link":"https:\/\/neshio.de\/cs\/kolik-bilkovin-denne\/","title":{"rendered":"Tohle je mno\u017estv\u00ed b\u00edlkovin, kter\u00e9 byste m\u011bli denn\u011b sn\u00edst."},"content":{"rendered":"

Denn\u00ed p\u0159\u00edjem b\u00edlkovin nemus\u00ed b\u00fdt pro ka\u017ed\u00e9ho stejn\u00fd - zde se dozv\u00edte, jak si sami ur\u010dit denn\u00ed p\u0159\u00edjem b\u00edlkovin. <\/p>\n\n\n\n

Zaj\u00edm\u00e1 v\u00e1s, kolik b\u00edlkovin byste m\u011bli denn\u011b p\u0159ij\u00edmat? Doporu\u010den\u00e1 denn\u00ed d\u00e1vka (RDA) je 0,8 gramu na kilogram t\u011blesn\u00e9 hmotnosti denn\u011b - 46 gram\u016f pro pr\u016fm\u011brnou \u017eenu. To odpov\u00edd\u00e1 pouze 10 % denn\u00edch kalori\u00ed. Pokud nejste p\u0159\u00edli\u0161 aktivn\u00ed, je to pravd\u011bpodobn\u011b dosta\u010duj\u00edc\u00ed. Pokud se budete \u0159\u00eddit typickou z\u00e1padn\u00ed stravou, umo\u017en\u00ed v\u00e1m to dos\u00e1hnout c\u00edlov\u00e9 hodnoty bez n\u00e1mahy.<\/p>\n\n\n\n

Svou osobn\u00ed denn\u00ed d\u00e1vku b\u00edlkovin z\u00edsk\u00e1te tak, \u017ee \u010d\u00edslo 0,36 vyn\u00e1sob\u00edte svou hmotnost\u00ed v kilogramech. (Pro sedavou 150kilovou \u017eenu je to 54 gram\u016f.) Pokud jste velmi aktivn\u00ed nebo \"optim\u00e1ln\u00ed b\u00edlkoviny<\/strong>\", kter\u00e9 v\u00e1m mohou pomoci udr\u017eet si svaly a podpo\u0159it hubnut\u00ed s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem. <\/a>.<\/p>\n\n\n\n

Podle nejnov\u011bj\u0161\u00edch \u00fadaj\u016f z N\u00e1rodn\u00edho pr\u016fzkumu zdrav\u00ed a v\u00fd\u017eivy (National Health and Nutrition Examination Survey) ji\u017e americk\u00e9 \u017eeny konzumuj\u00ed p\u0159ibli\u017en\u011b 68 gram\u016f denn\u011b. \"Nen\u00ed t\u0159eba, abyste se kv\u016fli b\u00edlkovin\u00e1m n\u011bjak roz\u010dilovali,\" \u0159\u00edk\u00e1 jeden z odborn\u00edk\u016f. \"Sta\u010d\u00ed j\u00edst r\u016fzn\u00e9 ryby, o\u0159echy, fazole, sem\u00ednka a ml\u00e9\u010dn\u00e9 v\u00fdrobky v\u010detn\u011b jogurt\u016f.\" Kl\u00ed\u010dov\u00e1 slova jsou potraviny s vysok\u00fdm obsahem b\u00edlkovin<\/a>. M\u016f\u017ee v\u0161ak b\u00fdt rozumn\u00e9 zv\u00fd\u0161it mno\u017estv\u00ed b\u00edlkovin daleko nad r\u00e1mec RDA.<\/p>\n\n\n\n

Kdy zv\u00fd\u0161it d\u00e1vku b\u00edlkovin <\/h2>\n\n\n\n

Pokud jste velmi aktivn\u00ed<\/strong><\/h3>\n\n\n\n

To znamen\u00e1, \u017ee \u010dty\u0159i a\u017e p\u011bt dn\u00ed v t\u00fddnu se v\u011bnujte alespo\u0148 35 a\u017e 40 minut\u00e1m st\u0159edn\u011b n\u00e1ro\u010dn\u00e9ho cvi\u010den\u00ed, v\u010detn\u011b silov\u00e9ho tr\u00e9ninku dvakr\u00e1t nebo v\u00edcekr\u00e1t t\u00fddn\u011b. Zva\u017ete denn\u00ed konzumaci 1,2 a\u017e 2 gram\u016f b\u00edlkovin na kilogram (nebo asi 0,5 a\u017e 0,9 gram\u016f na libru) t\u011blesn\u00e9 hmotnosti. Toto mno\u017estv\u00ed je nejlep\u0161\u00ed pro obnovu svalov\u00e9 tk\u00e1n\u011b. V\u00fdzkum nazna\u010duje, \u017ee zejm\u00e9na pokud hodn\u011b tr\u00e9nujete s vysokou intenzitou.<\/p>\n\n\n\n

Pokud sna\u017e\u00edte se zhubnout<\/strong><\/h3>\n\n\n\n

B\u00edlkoviny se tr\u00e1v\u00ed d\u00e9le ne\u017e sacharidy, d\u00edky \u010demu\u017e se c\u00edt\u00edte pln\u00ed a va\u0161e t\u011blo stimuluje k uvol\u0148ov\u00e1n\u00ed st\u0159evn\u00edho hormonu peptidu YY, kter\u00fd sni\u017euje pocit hladu. \"Pokud tvo\u0159\u00ed asi 30 % va\u0161ich denn\u00edch kalori\u00ed b\u00edlkoviny, budete p\u0159irozen\u011b j\u00edst m\u00e9n\u011b,\" \u0159\u00edk\u00e1 odborn\u00edk na v\u00fd\u017eivu. \"B\u00edlkoviny sni\u017euj\u00ed chu\u0165 k j\u00eddlu a podle m\u00fdch zku\u0161enost\u00ed tak\u00e9 pom\u00e1haj\u00ed kontrolovat chut\u011b.\"<\/p>\n\n\n\n

Studie se r\u016fzn\u00ed v tom, zda konzumace v\u011bt\u0161\u00edho mno\u017estv\u00ed B\u00edlkoviny na hubnut\u00ed<\/strong> vede. Na druhou stranu je jist\u00e9, \u017ee b\u00edlkoviny v\u00e1m pomohou udr\u017eet si v\u00edce svalov\u00e9 hmoty a z\u00e1rove\u0148 odbourat tuk. Studie z roku 2011 doporu\u010duje zv\u00fd\u0161it mno\u017estv\u00ed b\u00edlkovin a\u017e na 1,8 a\u017e 2 gramy na kilogram (asi 0,8 a\u017e 0,9 gramu na libru) t\u011blesn\u00e9 hmotnosti denn\u011b, aby se zabr\u00e1nilo ztr\u00e1t\u011b svalov\u00e9 hmoty p\u0159i omezen\u00ed kalori\u00ed. Sni\u017ete mno\u017estv\u00ed rafinovan\u00fdch sacharid\u016f, abyste kompenzovali dodate\u010dn\u00e9 kalorie p\u0159id\u00e1n\u00edm b\u00edlkovin.<\/p>\n\n\n\n

Pokud vy st\u0159edn\u00ed v\u011bk<\/strong> jsou<\/strong><\/h3>\n\n\n\n

Konzumace v\u011bt\u0161\u00edho mno\u017estv\u00ed b\u00edlkovin s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem pom\u00e1h\u00e1 udr\u017eovat svaly a p\u0159edch\u00e1zet osteopor\u00f3ze. \"Z\u016fstanete tak siln\u011bj\u0161\u00ed a funk\u010dn\u011bj\u0161\u00ed,\" \u0159\u00edk\u00e1 odborn\u00edk. Ve studii z roku 2015 dosp\u011bl\u00ed nad 50 let, kte\u0159\u00ed zhruba zdvojn\u00e1sobili RDA (s 1,5 gramu b\u00edlkovin na kilogram nebo 0,68 gramu na libru t\u011blesn\u00e9 hmotnosti), dok\u00e1zali l\u00e9pe obnovit a udr\u017eet svaly ji\u017e po \u010dty\u0159ech dnech ve srovn\u00e1n\u00ed s kontroln\u00edmi skupinami, kter\u00e9 jedly RDA.<\/p>\n\n\n\n

Zdvojn\u00e1soben\u00edm RDA z\u00edsk\u00e1te \"optim\u00e1ln\u00ed mno\u017estv\u00ed b\u00edlkovin\", co\u017e je koncept, kter\u00fd prosazovalo v\u00edce ne\u017e 40 odborn\u00edk\u016f na v\u00fd\u017eivu na ned\u00e1vn\u00e9m Proteinov\u00e9m summitu. Optim\u00e1ln\u00ed mno\u017estv\u00ed b\u00edlkovin p\u0159edstavuje asi 15 a\u017e 25 % denn\u00edch kalori\u00ed, co\u017e je st\u00e1le m\u00e9n\u011b, ne\u017e doporu\u010duj\u00ed mnoh\u00e9 popul\u00e1rn\u00ed vysokoproteinov\u00e9 diety. Za den to m\u016f\u017ee b\u00fdt 20 a\u017e 30 gram\u016f na jedno j\u00eddlo a 12 a\u017e 15 gram\u016f na jednu sva\u010dinu. To znamen\u00e1 90 a\u017e 105 gram\u016f denn\u011b.<\/p>","protected":false},"excerpt":{"rendered":"

Die t\u00e4gliche Proteinzufuhr ist nicht unbedingt f\u00fcr alle gleich \u2013 hier erfahren Sie, wie Sie die Tagesdosis an Protein f\u00fcr […]<\/p>\n","protected":false},"author":2,"featured_media":219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[17,16],"tags":[],"class_list":["post-193","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit"],"acf":[],"yoast_head":"\nSo viel Protein am Tag sollte man wirklich zu sich nehmen<\/title>\n<meta name=\"description\" content=\"Wie viel Protein am Tag sollte man zu ich nehmen? 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